At first, cocooning at home was a novel idea we embraced. No shaving or putting on makeup every day. No long commute.

Now, 10 months later, emotional reserves have been used up. How can you maintain your resilience during this pandemic?

Glad you asked. We’ve compiled tips from psychologists, counselors, health care experts and more to share. Keep reading for ways to build your resilience as an employee, single person or parent.

How to know you’re under stress:

  • Feelings of hopelessness
  • Problems sleeping
  • Lack of appetite
  • Trouble concentrating
  • Lack of interest in usual activities
  • Low or no energy
  • Feelings of worthlessness
  • Agitation/irritability

How you can start building resilience.


Stay healthy. Eat balanced meals, exercise regularly, get plenty of sleep.


Connect often with friends & family via virtual hangouts or on the phone.


Take precautions if you visit others. Air travel? Get tested before AND after.


Find your risk of infection at


Pencil in time to de-stress. Unplug. Clear your head. Turn off the bad news on social media.


Add a quick mini-workout. Short bursts of activity throughout your day help you refocus and relieve stress.


Have a plan if you catch COVID-19.

Are these causing you stress? Discuss with your boss how to solve or manage them.

  • Concern about being exposed to the virus at work
  • Taking care of personal and family needs while working
  • Uncertainty about the future of your workplace and/or employment
  • Not having the right tools and equipment to perform your job
  • Adapting to a different workspace and/or work schedule
  • Managing a different workload
  • Learning new communication tools and dealing with technical difficulties
  • Guilt about contributing enough at work or not being on the frontline

Ways to cope at work, whether from home or at your workplace.

  • Acknowledge there’s much you don’t have control over; do the best you can with your available resources.
  • Increase your sense of control by developing a consistent daily routine when possible.
  • Talk openly with employers, coworkers and unions about how the pandemic is affecting work. Expectations should be communicated clearly by everyone.
  • Take breaks to stretch, exercise or chat with supportive coworkers, family and friends.
  • If you work from home, set a regular time to end your work for the day.
  • Take advantage of workplace mental health resources.
  • Do things you enjoy during non-work hours, to revive yourself.

More ways to dial back stress

Take time daily to decompress and laugh.

Express gratitude, either to others or in a daily journal.

Don’t focus on the long-term: It’s too uncertain. Instead, focus on today.

Put others first. How can you help someone today or this week?

Where to get immediate help

Disaster Distress Helpline for COVID distress. Call 1-800-985-5990 (press 2 for Spanish) or text TalkWithUs to 66746. National Suicide Prevention Lifeline, Lifeline Crisis Chat or your local crisis line.View more at the end of this article.

Additional resources

View a list of resources for families, frontline workers, high-risk individuals and more at the end of this article.

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